Women breast workouts

Your breasts are made up of two major muscles – the Pectoralis Major and Pectoralis Minor as well as many smaller muscles. These muscles lie underneath the breast tissue and on the breastbone, and connect to the humerus (the arm bone closest to your shoulder joint).

Your chest plays a major part in helping to bring your arms across your body and your shoulders forward.

These exercises target your upper, middle and lower chest muscles and therefore result in a firmer bust.

PUSH-UP :

• Lie on your stomach, place hands flat on the ground next to your arm pits and push yourself up so your elbows are slightly bent.
• Now bend legs at the knees. Bring your feet up and cross at the ankle.
• Make sure you keep your stomach tensed, slowly lower your chest to the ground in three or four counts, then push yourself back up again.
• Repeat as many times as you can     
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Why it works

A push-up is a great compound exercise that not only works your chest but also your shoulder, back and core muscles. It can be done at home or in the gym and is easy to progress. Just switch your knees to your toes for a harder workout, or take it to the next level by placing your legs on a stability ball.

BENCH PRESS : 

• Lie with the middle of your  back on top of a stability ball  and make sure your shoulder blades have room to move. Your knees should be bent at a 90-degree angle.
• Hold dumbbells next to your arm pits with knuckles facing forward.
• Count to three as you push the weights up away from your chest, until your arms are almost straight above you.
• Slowly lower back to starting position using the same number of counts. 

Why it works

This exercise works not only your chest muscles but your triceps too. The unstable surface of a stability ball also works your core muscles and helps to improve balance and co-ordination.

TRICEPS DIPS :

Sit on a chair or bench and place hands by your sides facing forward and your legs stretched out.Keep hands where they are and lift yourself off the bench.Slowly lower yourself to the floor in three or four counts by bending elbows.Use the same number of counts to return to starting position.

Why it works

While this exercise does focus on your triceps, it is actually a great exercise for your pecs too. This is an excellent way to get your arms and chest toned in time for summer.

MEDICINE BALL SLAMS :

• Hold a medicine ball with both hands.
• Lift it above your head, keep feet hip-width apart and knees slightly bend.
• Now try to slam the ball onto the floor as hard as you can.
• Pick it up and do three sets of 20.

Why it works

You will find this move works your chest during the ‘slamming’ motion. The harder you slam, the harder your muscles will work. This exercise also targets your shoulders, arms and leg muscles as well. It has cardio benefits and will leave you feeling exhausted .

BURPEES : 

• Do a push-up. Once completed, keep your hands on the ground and jump your legs forward so you are standing in a bent over position.
• Lift hands off the ground and jump into the air as high as you can.
• Now bend over again, place hands flat on the floor and jump feet back into a push- up position.
• Repeat four sets of 20 with 30 seconds break in between each set.

Why it works

This exercise uses your pecs during the push-up phase and also while helping to stabilise your body before you jump into the air. It also works your shoulders and arms and is a great cardio exercise.

T-PLANK : 

• Hold your body up in a pushup position, with your legs wider than hip width for more stability.
• Lift your right arm, holding the weight up, and open your body all the way to the right making a “T” shape with your body. Remain in that position for 10 seconds.
• Return to your starting position and do the same on left side. That’s one rep. Do 5-10 reps.

Why it works

The T plank (also known as the front plank) not only tightens your belly, it strengthens your chest, arms, back, glutes and legs too. It builds strength in these areas with body weight rather than equipment (you can add weights for extra challenge), making it a great, no-excuses-tolerated exercise.

CABLE CHEST/FLY CROSSOVER : 

• As a heads up, the cable machine will have independent arms or adjustable sides.
• Ensure the pulleys are sitting at the top of the machine.
• Select a weight that lets you perform 12 to 15 reps, max. Once you’re set to go, stand tall, lean forward slightly (maintaining a strong core) and hold both handles.
• Keep feet together, or you can try a split stance.
• With arms slightly bent, squeeze both handles together using arms and chest (pectorals) and hold for 3 seconds.
• Slowly bring arms back to start position.
• Like a pro: Aim for 3 sets and rest for 45 seconds between.

Why it works

This exercise requires your muscles to contract without any change in the length of the muscle; therefore it helps to tone without the muscle growing in size.